10 Healthy Foods that are Very High in Fiber

Fiber is an incredibly important part of a nutritious and healthy diet. It helps protect against heart disease, strokes, diverticulitis, and other digestive disorders. It may even aid in weight management and help lower your risk for type 2 diabetes.

There are two primary types of fiber: soluble and insoluble. Soluble fiber can help lower blood cholesterol and blood sugar levels, whereas insoluble fiber aids in digestion and prevents constipation.^[1][2]

The dietary guidelines from the United States Department of Agriculture and the Department of Health and Human Services recommend that men should consume 30 grams to 38 grams of fiber per day whereas women should consume 21 grams to 25 grams per day.^[3]

Unfortunately, most of us do not even come close to meeting the recommended dietary intake. It is not really difficult to ensure that your diet has enough fiber content as there are plenty of fiber-rich foods you can choose from.

However, if you are having a hard time adding fiber to your diet, you may want to talk to your doctor about taking a supplement.

Also, when increasing your fiber intake, make sure to drink plenty of water as proper hydration can assist your body in processing fiber the right way.

10 Foods with High Fiber Content

Here are 10 healthy foods that are very rich in fibers.

1. Split Peas

Split peas, whether green or yellow, are highly beneficial for your health due to their high fiber content. They also contain protein and several other vitamins and minerals, such as phosphorus, potassium, calcium, molybdenum, and manganese. Plus, they are low in fat.

The fiber in split peas is helpful in dealing with digestive disorders. Also, it is useful in reducing blood cholesterol levels, reducing cancer risk, regulating blood sugar levels, improving heart health, promoting weight control, and more.^[4][5]

Just 1 cup of split peas (boiled) provides 16.3 grams of soluble fiber. You can use split peas to prepare a protein-rich base for soups, stews, and curries.

2. Lentils

Lentils are rich in both soluble and insoluble dietary fibers.^[6][7] They also contain a significant amount of protein and make a healthy alternative to animal protein sources.

Moreover, lentils contain folate, magnesium, iron, and zinc. Plus, they provide antioxidants, such as vitamin A and C.

Include lentils in your diet to promote a healthy gut by encouraging regular bowel movements, prevent constipation, and reduce the risk of colon cancer.^[8] They can also help control your blood glucose levels, cholesterol levels, and appetite and lower your risk of getting diabetes.

Just 1 cup of lentils (boiled) provides 15.6 grams of fiber. Lentils are more versatile than other legumes and do not take much time to cook. You can boil lentils and add them to soups, stews, and curry-based dishes.

3. Lima Beans

Like lentils, lima beans are also rich in both insoluble and soluble fibers. They are also an excellent source of valuable antioxidants, along with vitamin B6, thiamine, pantothenic acid, and niacin.

Lima beans provide several minerals, including manganese, iron, folate, magnesium, potassium, and phosphorus. Plus, they are a good source of carbohydrates but without the negative effects of simple sugars.^[9]

Being rich in insoluble fiber, lima beans help promote digestive tract health and prevent constipation, provided they are cooked properly. Eating lima beans also helps control cholesterol levels, improve cardiovascular health, and balance your blood sugar levels. In addition, it provides immense, steady, and slow-burning energy.

Just 1 cup of cooked lima beans provides 14 grams of fiber. Boiled beans can be added to soups, stews, salads, and curry dishes. If you do not like lima beans, you can opt for other types of beans, such as black beans and kidney beans.

4. Artichokes

Artichokes (a dark-colored vegetable) also have a rich fiber content. One of the major sources of fiber present in artichokes is inulin, which is prebiotic. Other nutrients found in this vegetable are vitamin (A, C, E, B, and K), potassium, calcium, magnesium, iron, copper, and phosphorous. Plus, they are low in calories.

Even though research results on artichokes are not conclusive, it is widely accepted that they are beneficial when it comes to antioxidant, liver-protecting, and lipid-lowering effects.^[10]

Incorporating this dark-green vegetable into your diet may aid your weight loss efforts. It can also help fight cardiovascular disease, detox the liver, and digestive system and help control diabetes.

Just 1 medium artichoke (boiled) provides 10.3 grams of fiber, which meets nearly half of the recommended fiber intake for women and one-third for men. You can steam, boil, or bake artichokes. They can be eaten warm or cold.

5. Avocados

The creamy avocado is another fiber-rich fruit that you must include in your diet. This superfood has plenty of heart-healthy fats, as well as vitamin C, E, and K, potassium, B vitamins, copper, iron, phosphorus, protein, and folate.

Including avocados in your diet can help keep your digestive system healthy, lower your cholesterol level,^[11] improve your heart health, promote weight loss, regulate your blood sugar, and much more.

Just 1 medium avocado contains around 10 grams to 12 grams of fiber.

Because avocados are high in calories, aim to include just ½ of avocado daily in your diet. You can use it to make guacamole and other dips or add it to salads, smoothies, or sandwiches. You may even use it as a healthy substitute for butter or cream on bread and toast.

6. Raspberries

When it comes to fiber-rich fruits, raspberries are a great choice. Some of the fiber in raspberries is soluble fiber in the form of pectin, which is effective in lowering cholesterol. These tiny berries are also high in vitamin C, B-complex, manganese, copper, magnesium, and iron. Furthermore, they are very low in calories.

Being rich in fiber, raspberries help regulate the digestive system. Although limited, there is some research backing this fruit’s ability to lower blood cholesterol levels, control blood sugar levels, and aid weight loss.^[12] They also help prevent cell damage due to free radicals.

Just 1 cup of raspberries contains 8 grams of fiber. You can enjoy this juicy and tangy fruit as a snack, or you can mix them with your morning oats, yogurt, or cereal.

7. Chia Seeds

Chia seeds have gained immense popularity in recent times. One of the main reasons behind this is the high fiber content of these seeds.

Apart from fiber, they are rich in vitamin C, protein, iron, calcium, phosphorus, potassium, zinc, copper, and magnesium. Chia seeds also contain a good amount of omega-3 fatty acids and are free of any grain and gluten.^[13]

Being high in dietary fiber, chia seeds help promote bowel regularity and healthy stools. Eating these seeds on a regular basis can help increase energy levels, aid weight loss, and protect against diabetes, liver disease, and heart disease.

Just 1 tablespoon of chia seeds has a whopping 5.5 grams of fiber.

You can sprinkle soaked chia seeds into soups, salads, smoothies, and juices or eat them plain.

8. Oats

No matter what type of oatmeal you like or how you choose to prepare it, this fiber-rich food is certainly great for your health. Oats contain a powerful soluble fiber called Beta-glucan. Research indicates that Beta-glucan may have a (positive) effect on blood sugar and cholesterol levels.^[14]

In fact, oats are one of the healthiest grains on the planet. Apart from fiber, this cereal grain is loaded with protein and nutrients, such as iron, magnesium, potassium, selenium, folate, and omega-3 fatty acids. Moreover, they contain powerful phytonutrients and antioxidants.

Just 1 cup of oatmeal (instant and cooked) provides 4 grams of fiber.

A bowl of oatmeal is a great way to start your day, owing to the various health benefits it offers.

9. Quinoa

Quinoa (technically a seed, not a grain) contains almost twice the amount of fiber present in most grains. This complete protein food also contains several other essential nutrients, including iron, vitamin B6, magnesium, potassium, manganese, phosphorus, copper, folate, and zinc.^[15]

In addition to relieving constipation, quinoa helps prevent heart disease by reducing high blood pressure and diabetes. It may also help you lose weight.

Just 1 cup of cooked quinoa provides 5 grams of fiber.

Owing to its crunchy texture and nutty flavor, quinoa works well as a side dish or breakfast porridge. Boiled quinoa can also be added to salads or soups.

10. Almonds

One of the healthiest tree nut almonds, is also included in the category of fiber-rich foods. These small nuts are rich in both soluble and insoluble fibers.

Almonds also boast an impressive nutrient profile. They contain protein, vitamin E, manganese, and magnesium. They also have a decent amount of copper, vitamin B2 (riboflavin), and phosphorus.

Aside from improving digestive health, a few almonsds a day may help promote heart health and prevent weight gain and diabetes. They may possibly aid in protecting the brain from neurological diseases (such as Alzheimer’s), but further research is needed to confirm these results.^[16]

Just 1 ounce (23 nuts) of almonds provides 3.5 grams of fiber.

You can have dry roasted almonds as snacks and also add them to cereals, baked goods, yogurt, and salads. Since almonds are high in calories, you must not consume them in excess.

Other good sources of fiber:

Flaxseeds, figs, pears, apples, air-popped popcorn, brown rice, broccoli, bell peppers, carrots, kidney beans, bran flakes, and oranges.

Resources:

1. McRorie, Johnson W. “Evidence-Based Approach to Fiber Supplements and Clinically Meaningful Health Benefits, Part 1. ”Nutrition Today, ncbi.nlm.nih.gov/pmc/articles/PMC4415962/. Published March 2015.
2. Lattimer, James M., and Mark D. Haub. “Effects of Dietary Fiber and Its Components on Metabolic Health.” MDPI, Multidisciplinary Digital Publishing Institute, mdpi.com/2072-6643/2/12/1266. Published 15 Dec. 2010.
3. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids .”The National Academies of Social Engineering Medicine, nationalacademies.org/hmd/reports/2002/dietary-reference-intakes-for-energy-carbohydrate-fiber-fat-fatty-acids-cholesterol-protein-and-amino-acids.aspx. Published 8 October 2018.
4. Dahl, W J, et al. “Review of the Health Benefits of Peas (PisumSativum L.).” Current Neurology and Neuroscience Reports., U.S. National Library of Medicine, ncbi.nlm.nih.gov/pubmed/22916813. Published August 2012.
5. Liu, Guangming, et al. “Pea Fiber and Wheat Bran Fiber Show Distinct Metabolic Profiles in Rats as Investigated by a 1H NMR-Based Metabolomic Approach.” PLOS One- A Peer-Reviewed Open Access Journal, ncbi.nlm.nih.gov/pmc/articles/PMC4277351/. Published December 2014.
6. Nancy et al. “Dietary Fiber.” OUP Academic, Oxford University Press, academic.oup.com/advances/article/2/2/151/4644538. Published 3 March 2011.
7. Dhingra, Devinder, et al. “Dietary Fibre in Foods: a Review – PubMed Central (PMC).” Journal of Food Science and Technology, ncbi.nlm.nih.gov/pmc/articles/PMC3614039/. Published April 2011.
8. Jacobs, L R. “Fiber and Colon Cancer.” Current Neurology and Neuroscience Reports., U.S. National Library of Medicine, ncbi.nlm.nih.gov/pubmed/2852641. Published December 1988.
9. Trinidad, TP, et al. “The Potential Health Benefits of Legumes as a Good Source of Dietary Fibre.” Current Neurology and Neuroscience Reports., U.S. National Library of Medicine, ncbi.nlm.nih.gov/pubmed/19825218. Published Februrary 2010.
10. Ben, M, et al. “Pharmacological Studies of Artichoke Leaf Extract and Their Health Benefits.” Current Neurology and Neuroscience Reports., U.S. National Library of Medicine, ncbi.nlm.nih.gov/pubmed/26310198. Published December 2015.
11. Wang, Lee, et al. “Effect of a Moderate-Fat Diet With and Without Avocados on Lipoprotein Particle Number, Size and Subclasses in Overweight and Obese Adults: A Randomized, Controlled Trial.” Journal of American Heart Association, ncbi.nlm.nih.gov/pmc/articles/PMC4330060/. Published January 2015.
12. Basu, Arpita, et al. “Berries: Emerging Impact on Cardiovascular Health.” HHS Public Access, ncbi.nlm.nih.gov/pmc/articles/PMC3068482/. Published March 2010.
13. Ullah R, Khalique A, Nadeem M. Nutritional and therapeutic perspectives of Chia (Salvia hispanica L.): a review. ournal of Food Science and Technology. https://www.researchgate.net/publication/282970185. Published October 2015.
14. Rasane, Prasad, et al. “Nutritional Advantages of Oats and Opportunities for Its Processing as Value Added Foods – a Review.” Journal of Food Science and Technology, June 2013, ncbi.nlm.nih.gov/pmc/articles/PMC4325078/. Published 2009
15. S Y, and R D Mattes. “Appetitive, Dietary and Health Effects of Almonds Consumed with Meals or as Snacks: a Randomized, Controlled Trial.” European Journal of Clinical Nutrition, ncbi.nlm.nih.gov/pmc/articles/PMC3898316/. Published October 2013.
16. Tan SY, Mattes RD. Appetitive, dietary and health effects of almonds consumed with meals or as snacks: a randomized, controlled trial. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3898316/. Published October 2, 2013.